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Adductors · Intermediate

Band-Assisted Copenhagen Plank

Band-assisted Copenhagen side plank for regressed isometric adductor and lateral-core strength.

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Band-Assisted Copenhagen Plank demonstration

Exercise overview

Training details

AdductorsObliquesCoreShoulders

Equipment

Resistance Band

Sets × time

2 × 20 sec

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Anchor a strong resistance band high on a rack and place it around the upper part of your top thigh while lying on your side beneath it.
  2. 02Set your lower elbow directly beneath your shoulder, straighten both legs, and align your head, ribs, pelvis, and feet.
  3. 03Press the supported top thigh upward into the band and lift your hips into a side plank while the band reduces the adductor load.
  4. 04Keep the bottom leg relaxed beneath you and hold without letting the pelvis roll or the supporting shoulder collapse.
  5. 05Lower under control, complete the prescribed hold on that side, and reposition the band to train the other side.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionCopenhagen PlankRelated variationSide Lying Hip AdductionRelated variationBent Knee Copenhagen Raise

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteHip Adduction MachineComparable substituteBall Groin SqueezeComparable substituteCable Hip Adduction

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